Can I Eat Raw Oats? (No Gas, Diarrhea, Bloating)

Did you know that you can eat oats raw?

From providing gut-friendly fiber to helping keep your blood sugar stable, there are plenty of reasons why incorporating more into your diet.

Eating oats in all forms, cooked or raw, can be a convenient and tasty way to enjoy the nutritional benefits of this grain, but it can also lead to digestive discomfort if not prepared properly.

Can I eat raw oats?

Yes, you can safely eat raw oats in all forms (rolled oats, steel cut oats, instant oats).

However, there is a possibility that consuming raw, uncooked rolled oats can lead to digestive problems, including bloating, gas, and diarrhea in certain individuals.

Raw oats also contain phytic acid, which can block absorption of certain minerals in the body, such as calcium, iron, and zinc.

This can potentially lead to deficiencies over time.

However, there are ways to reduce the phytic acid content in raw oats which makes them more digestible and nutritious.

blueberry overnight oats — Blueberry Overnight Oats with Protein Powder

Health Benefits of Oatmeal

Not only is oatmeal a delicious and satisfying breakfast option, it also has a plethora of health benefits.

In fact, many studies have shown that eating oatmeal has numerous health benefits that can improve overall well-being and maintain a healthy digestive tract.

Oatmeal is a great source of fiber, which can aid in digestion and help maintain healthy blood sugar levels. Additionally, it contains avenanthramides, which is an antioxidant that has been known to reduce inflammation in the body.

infographic on the nutritional benefits of oats — Oatmeal Pros and Cons – Dietitian Reviews

Oatmeal has also been linked to reducing cholesterol levels and promoting heart health.

Additionally, oatmeal is loaded with vitamins and minerals, such as magnesium and vitamin B1. From lowering cholesterol levels to promoting heart health, the soluble fiber found in oatmeal has been proven to contribute to a healthy lifestyle.

Studies show that most effective way to decrease the phytic acid content of oats is to soak and cook the oats (Vellingiri and Hans 2010).

You can soak all varieties of oats including rolled, instant, and steel cut oats.

If you’ve forgotten to soak your oats overnight, milling or grinding raw oats into oat flour is another way to remove the phytic acid in raw oats (Gupta, Gangoliya, and Singh 2015).

This can be done at home with a food processor simply by adding raw, uncooked rolled oats into a high-speed food processor or in a high-speed blender and process on high for at least 1 minute until a flour consistency.

Fermenting Raw Oats

Fermenting oats is another way that can make eating oats easier to digest.

Fermentation helps our bodies break down and absorb nutrients from foods that would otherwise be difficult to digest. To ferment oats, simply soak the oats in room temperature water overnight and let them sit for a few days.

This will create a tangy, slightly sour taste. Fermentation of oats will increase the nutritional value of the oats by breaking down the phytic acid and making these nutrients more bioavailable.

Processing Raw Oats

When oats are processed into flour, the phytic acid present in the grain is partially broken down.

Phytic acid is an antinutrient found in many grains and legumes that can bind to minerals like iron, zinc, and calcium, making them less available for the body to absorb.

However, the process of grinding the oats into flour partially breaks down the phytic acid, making the minerals more bioavailable.

So while soaking and rinsing oats before processing them into flour can further reduce the phytic acid content, simply grinding them into flour can still make the resulting flour more nutritious and easier to digest.

How to eat raw oats

Overnight oats:

Overnight oats have been hugely popular and makes for a delicious and nutritious breakfast or snack.

To do this, simply soak 1 cup of rolled oats in 3 cups of water overnight. Drain the water and top with fruit of your liking.

I love adding berries, bananas, and nuts for additional nutrients. I also love adding in different spices and flavors. If you like coffee, you’ll love this coffee overnight oats recipe. I also love add raw oats into my chia pudding since they add a fun texture and chew.

coffee soaked oats — Protein Coffee Overnight Oats w/Collagen Powder

What are the best oats for overnight oats?

The best oats to use for overnight oats are rolled oats. Rolled oats are large enough to withstand the soaking process and still have a slight chew in texture.

If you’re using using instant oats for overnight oats, I would recommend only soaking 4 hours at maximum as the oats are so small that they will disintegrate into the liquid.

You can use a combination of both rolled oats and instant oats, such as in this blueberry overnight oats recipe, to get a mix between creamy and chewy textures.

If you’re soaking steel cut oats I would recommend at least an overnight soak and cooking them after soaking, since steel cut oats are more difficult to break down and digest.

No-bake desserts

Raw oats are perfect in no-bake desserts.

Raw flour is not safe for consumption. Raw oats and oat flour on the other hand, is safe to consume raw.

I used raw oats in this no-bake heavenly hunks recipe, which are chocolate-y chunks of oatmeal goodness. The raw oats act as the base for this recipe. I process the raw oats in the food processor which improves the digestibility and the absorption of vitamins and minerals.

Healthy Heavenly Hunks Oatmeal Dark Chocolate Recipe

Healthy protein bars

Raw oats are a great addition to healthy protein bar.

The raw oats provide a great carbohydrate source in protein bars. The combination carbohydrates and protein make a great post-workout snack.

My favorite are these homemade chunky-monkey protein bars, which are made with wholesome ingredients including raw oats, mashed banana, and collagen peptides.

chunky monkey protein bars made from rolled oats, bananas, and chocolate chips — Collagen Protein Bar Recipe (Gluten-Free, Healthy)

FAQs

How long should you soak oats before eating?

When testing the soaking time between different varieties of oats, uncooked rolled oats need to be soaked in liquid for at least 4 hours, raw uncooked steel cut oats for at least 12 hours, and raw instant oatmeal for at least 30 minutes.

Does cooking oats destroy the nutrients?

No, cooking oats does not destroy the nutrients in oats. In fact, it has been shown to help decrease phytic acid (Vellingiri and Hans 2010), which will help with the absorption of vitamins and minerals.

What is the healthiest way to eat oatmeal?

The healthiest way to eat oatmeal is to first soak the oats overnight in water.

This helps break down phytic acid which improves the digestibility of the oats. Cook the soaked oats in a pot or in the microwave with water for 5-10 minutes, until the oats have completely absorbed the majority of the water.

Should oatmeal be soaked before cooking?

Oatmeal (rolled or steel cut) should be soaked before cooking if you want to decrease the cooking time and improve the digestability and vitamin absorption from oats.

So what?

Oats are incredibly beneficial for our health when eaten raw or cooked.

Soaking raw oats before consumption can help you absorb more of the beneficial nutrients and vitamins found in them than if you were to cook them.

It is easy to incorporate raw oats into your diet; from overnight oats to homemade protein bars, these recipes that highlight how versatile and delicious raw oats can be.